Free workout plans by days per week

2 days a week · Beginner · Full gym

2-day full body workout plan

A complete 2 day a week gym routine: every muscle twice a week in two full body sessions, with sets, reps, RIR and rest times.

3 days a week · Beginner · Full gym

3-day full body workout plan

A beginner-friendly 3 day full body gym routine with three different sessions, exact sets, reps, RIR and rest times, and a 4-week progression.

3 days a week · Beginner · Dumbbells + bench

3-day dumbbell-only workout plan

A full body dumbbell-only routine for 3 days a week: only dumbbells and a bench, with sets, reps, RIR, rest times and how to progress.

3 days a week · Intermediate · Full gym

Push pull legs, 3 days a week

A 3 day push pull legs routine for the gym: one push, one pull and one leg day with exact exercises, sets, reps, RIR and rest times.

4 days a week · Intermediate · Full gym

4-day upper/lower split

A 4 day upper lower split for muscle growth: two upper and two lower sessions a week, with exercises, sets, reps, RIR and rest times.

5 days a week · Intermediate · Full gym

5-day workout split (upper/lower + push pull legs)

A 5 day gym split that combines upper/lower and push pull legs so every muscle is trained twice a week. Full routine with sets, reps, RIR and rest.

6 days a week · Intermediate · Full gym

Push pull legs, 6 days a week

A 6 day push pull legs routine that trains every muscle twice a week, with A and B days, exact sets, reps, RIR and rest times.